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How to do the Barbell Seated Overhead Triceps Extension

TricepsBarbellIntermediate

The barbell seated overhead triceps extension places the long head of the triceps under maximum stretch, making it one of the most potent mass-builders for the back of your arms. Master this movement and you will unlock the kind of thick, dense triceps development that defines elite upper-arm size.

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Muscles worked

Primary
Triceps
Secondary
Front deltsChest

Step-by-step

  1. Sit tall on a bench with back support, grip the barbell narrow with an overhand grip, and press it directly overhead until your arms are fully locked out.
  2. Keeping your upper arms vertical and pinned beside your ears, hinge only at the elbows to lower the bar in a controlled arc behind your head.
  3. Stop when your forearms reach just past parallel to the floor, feeling a deep stretch in the long head of the triceps without flaring your elbows outward.
  4. Drive the bar back to full lockout by forcefully extending the elbows, squeezing the triceps hard at the top before initiating the next rep.

Common mistakes

  • Letting the elbows flare wide reduces long-head tension and stresses the joints, so consciously cue your elbows inward toward your ears throughout every rep.
  • Using too much weight causes the lower back to hyperextend and the torso to rock, so reduce load and brace your core firmly against the bench before each set.
  • Rushing the eccentric phase eliminates the stretch stimulus that makes this exercise special, so take a full two to three seconds lowering the bar to maximize muscle fiber recruitment.

Pro tip — At the bottom of each rep, pause for a full one-second isometric hold while actively trying to pull the bar apart with both hands, this co-contraction increases long-head activation and builds the mind-muscle connection that drives superior triceps hypertrophy.

Sets & reps by goal

Build muscle3–4 sets × 10–15 reps
Get stronger3–4 sets × 6–8 reps
Lose fat / tone3 sets × 12–20 reps

Rest: 60–90 sec between sets.

More Triceps exercises

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